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  6. Chocolate vs. Plantain raw

Chocolate vs. Plantain raw — In-Depth Nutrition Comparison

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How are chocolate and plantain raw different?

  • Chocolate is higher in copper, iron, magnesium, phosphorus, fiber, zinc, and vitamin B12; however, plantain raw is richer in vitamin A and vitamin B6.
  • Daily need coverage for copper for chocolate is 105% higher.
  • Plantain raw has less saturated fat.
  • Chocolate has a lower glycemic index (23) than plantain raw (37).

Chocolate, dark, 45- 59% cacao solids and Plantains, raw are the varieties used in this article.

Infographic

Chocolate vs Plantain raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +294.6%
Contains more CalciumCalcium +1766.7%
Contains more PotassiumPotassium +12%
Contains more IronIron +1236.7%
Contains more CopperCopper +1169.1%
Contains more ZincZinc +1335.7%
Contains more PhosphorusPhosphorus +505.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +100%
Contains less SodiumSodium -83.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +285.7%
Contains more Vitamin B5Vitamin B5 +14.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1057.1%
Contains more Vitamin AVitamin A +2700%
Contains more Vitamin B1Vitamin B1 +108%
Contains more Vitamin B6Vitamin B6 +611.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.054mg
~equal in Vitamin B3 ~0.686mg

All nutrients comparison - raw data values

Nutrient Chocolate Plantain raw DV% diff.
Copper 1.028mg 0.081mg 105%
Iron 8.02mg 0.6mg 93%
Saturated fat 18.519g 0.143g 84%
Manganese 1.419mg 62%
Fats 31.28g 0.37g 48%
Magnesium 146mg 37mg 26%
Phosphorus 206mg 34mg 25%
Monounsaturated fat 9.54g 0.032g 24%
Calories 546kcal 122kcal 21%
Vitamin C 18.4mg 20%
Vitamin B6 0.042mg 0.299mg 20%
Fiber 7g 2.3g 19%
Zinc 2.01mg 0.14mg 17%
Caffeine 43mg 0mg 11%
Carbs 61.17g 31.89g 10%
Vitamin B12 0.23µg 0µg 10%
Polyunsaturated fat 1.092g 0.069g 7%
Protein 4.88g 1.3g 7%
Folate 22µg 6%
Vitamin A 2µg 56µg 6%
Vitamin K 8.1µg 0.7µg 6%
Calcium 56mg 3mg 5%
Vitamin E 0.54mg 0.14mg 3%
Cholesterol 8mg 0mg 3%
Selenium 3µg 1.5µg 3%
Potassium 559mg 499mg 2%
Vitamin B1 0.025mg 0.052mg 2%
Choline 13.5mg 2%
Vitamin B5 0.297mg 0.26mg 1%
Sodium 24mg 4mg 1%
Net carbs 54.17g 29.59g N/A
Sugar 47.9g 15g N/A
Vitamin B2 0.05mg 0.054mg 0%
Vitamin B3 0.725mg 0.686mg 0%
Trans fat 0.112g 0g N/A
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +275.4%
Contains more FatsFats +8354.1%
Contains more CarbsCarbs +91.8%
Contains more OtherOther +46.6%
Contains more WaterWater +6629.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +29712.5%
Contains more Poly. FatPolyunsaturated fat +1482.6%
Contains less Sat. FatSaturated fat -99.2%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/nutrients
  2. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.